1, 1-7 weight loss model
The "one-to-seven" diet pattern is the best one for China women to lose weight healthily, that is, one fruit and two plates of vegetables, four bowls of coarse grains, five servings of protein food, six kinds of condiments, and seven cups of boiled water, tea or soup before three meals every day.
A kind of fruit: eat at least 1 kind of fresh fruit rich in vitamins every day, and you will get obvious skin care effect if you persist for many years.
Two dishes of vegetables: eat two dishes of various vegetables every day, and don't eat one vegetable often. A dish of vegetables must be fresh in season and dark green in one day. The actual intake of vegetables per person per day should be kept at about 400 grams.
Drink herbal Quxian plant soup before three meals: Eating before three meals every day is beneficial to healthy weight loss and can help to metabolize fat quickly.
Four bowls of miscellaneous grains rice: four bowls of miscellaneous grains rice every day can strengthen the body and beautify the body. We should overcome the hobby of sorting out staple food and resist the temptation of snacks.
Five protein food: eat 50 grams of meat from any animal every day, preferably lean meat; 50g of any kind of fish (excluding bone net weight); 200 grams of tofu or bean products; An egg; Milk or powdered milk granules 1 cup. This method of catering to a small amount of protein (non-high-fat animals) with low-fat plant protein is not only economical, but also relatively reduces animal fat and cholesterol, and is recognized as "bodybuilding cooking mode".
Six secondary condiments, such as sweet, sour, bitter and salty, and other major condiments are indispensable in daily cooking. They have different functions, such as making dishes more delicious, stimulating appetite, reducing greasy, detoxifying and sterilizing, relaxing muscles and activating blood, protecting vitamin C, reducing the loss of water-soluble vitamins, maintaining osmotic pressure and blood acid-base balance in the body, maintaining the rapid response ability of nerves and muscles to external stimuli, and regulating physiology and beauty and fitness.
Seven cups of boiled water, tea and soup: drink no less than seven glasses of water every day to replenish body fluids, promote metabolism and improve health. Drink less sugary or colored drinks.
A week's diet
Monday
Breakfast: coffee, apples.
Lunch: rice (a small bowl), fried potatoes and shredded green peppers, a raw cucumber, seaweed soup dinner: boiled shrimps (several), boiled tofu, cold green onions and celery.
Tuesday
Breakfast: porridge (a small bowl), bread (a slice) and grapes.
Lunch: crucian carp radish bean curd soup, boiled eggs (1), vegetable salad dinner: mung bean porridge (a small bowl), steamed bread (one), raw tomato sauce and a raw cucumber.
Wednesday
Breakfast: oolong tea, kiwi fruit.
Lunch: roasted bamboo shoots, cold broccoli and a boiled egg.
Dinner: boiled shrimp (several), cooked tofu, cold raw onion and celery.
Thursday
Breakfast: rice porridge (a small bowl), whole wheat bread (a slice), oranges; Lunch: roast beef, vegetable salad, winter melon soup, raw tomatoes; Dinner: corn porridge (a small bowl), steamed bread (a piece), roasted asparagus and a raw cucumber.
Friday
Breakfast: coffee, apples.
Lunch: rice (a small bowl), stewed lentils with vegetarian dishes, fried vegetables and winter melon soup. Dinner: chicken, roasted carrots and cold celery.
Saturday
Breakfast: cereal (a small bowl), oranges.
Lunch: a boiled egg, roasted sea fish, fried vegetables with mushrooms.
Dinner: sweet potato porridge (a small bowl), cold spinach and cake (one or two)
Sunday
Breakfast: green tea, apples and a cucumber.
Lunch: carrot, celery fried pork liver, boiled egg (1), tomato soup. Dinner: mung bean porridge, garlic mixed with kelp, steamed bread (1) and a raw cucumber. In addition, drinking two cups of ancient chocolate tea after each meal can help you lose weight quickly.
A reasonable and healthy diet beauty slimming method can be easily achieved without excessive dieting and other drugs. I hope that the above introduction of healthy recipes can help everyone and make further progress in healthy weight loss.
2. Healthy weight loss methods
First of all, in terms of diet, dieting and even fasting to lose weight, eating only one kind of food to lose weight, not eating staple food and not dropping oil into these diets are all effective, but the rebound is also very fast. If you want to lose weight quickly, it is not easy to rebound, so you need a reasonable and balanced diet. Specific practices are as follows:
1. Three meals a day are reasonable.
Make sure you have a good breakfast, a full lunch and a small dinner. The energy ratio of three meals a day should be 3: 4: 3. To follow the principle of low-calorie all-day dietary distribution, a healthy diet is the key to losing weight and never rebounding!
Eat less and eat more.
If you want to lose weight, you can eat five meals a day, and the amount of food should be small and the time should be even, so as to lose weight.
3. Diet should be light
You can enjoy yourself and eat fresh fruits and vegetables (don't worry about getting fat, because fruits and vegetables can reduce fat and increase complex carbohydrates) to reduce the demand for other foods, but you don't have to act like an ascetic. You can have an ice cream cone occasionally.
4. Increase the intake of fruits and vegetables
Increasing the intake of vegetables and fruits is a good way to reduce calorie intake. Try to eat vegetables raw, with no or less salad dressing, and cold dishes with vinegar or less oil.
Drink plenty of water
Water is an indispensable part of the diet to lose weight. Drinking water can detoxify, which is beneficial to weight loss and beauty. How much you drink varies from person to person. Generally, when the weather is cool, the body needs 7 to 8 glasses of water every day, and it needs to drink 2 to 3 cups more in hot summer.
Exercise is a compulsory course for healthy weight loss, but some people will do a lot of high-intensity exercise to lose weight quickly. These exercises will be effective at first, but if the amount of exercise suddenly drops, the weight will rise. In addition, doing high-intensity exercise all the time is easy to cause muscle and bone damage. If you often run at high speed or run in an incorrect posture, it will lead to running knees.
Persistence is the most important thing if you want to exercise and lose weight without rebounding. Just stick to a certain intensity of exercise every day. Among them, aerobic exercise is a very good exercise mode suitable for long-term persistence. The recommended aerobic exercise is as follows:
1. Walk 10000 steps every day to keep your body shape from rebounding.
At the speed of feeling a little sweaty, walking 1000 steps a day can consume 836KJ. 1 month can lose weight 1kg. Converted into time, it is equivalent to walking for 2 hours every day. You can walk 4 kilometers at a slightly faster speed than usual. It is more effective to walk in places with slopes such as steps.
2. 12 minute freestyle can consume 836KJ of calories.
Exercises that consume 836KJ every day and three times a week can solve stay away from obesity's troubles. Swimming with short time and high calorie consumption is the best choice to save time. The same swimming, freestyle exercise is relatively large, and it only takes 12 minutes to consume a lot.
Jogging for more than 20 minutes can produce results.
Aerobic exercise can fully burn body fat and continuously deliver oxygen to all parts of the body, which is an effective way to lose weight. Jogging belongs to aerobic exercise. After 20 minutes, the body's fat began to burn, achieving the effect of losing weight. Swimming, walking, etc. It is also aerobic exercise, which can be selected according to different situations.
4. Dance every day 1 hour.
Barabara dance, which makes all parts of the body move, can only be done by doing this sport. After dancing every day, I feel all thin. If you want to be slimmer, dance seriously! Dancing in the club for an hour can consume 836kJ, which is also the highest consumption in a day. Stick to it for more than 20 minutes and it will have an effect. Entertainment once a day can achieve the effect of exercising, which is very beneficial to the body.